1200 calories easy to follow diet plan for men and women

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 1

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 litres of water on a daily basis

Exercises:

CHEST: (choose weight according to your strength)

• Incline DB Press 3 Sets 20 Reps.
• Flat Bench Press 3 Sets 20 Reps.
• Cable Crossover High to Low 3 Sets 20 Reps.
• Crunches : 3 sets of 50 reps
• Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 2

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 liters of water on a daily basis

Exercises:

SHOULDERS: (choose weight according to your strength)

• Side Lateral Raises 3 Sets 20 Reps
• Seated Arnold Press 3 Sets 20 Reps
• Bent-Over Dumbbell flies 3 sets 20 Reps
• Leg Raises (as much as you can do)
• Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 3

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

Triceps: (choose weight according to your strength)

• Superset : Triceps push down + Straight arm pull down : 3 Sets 20 Reps
• Crunches : 3 sets of 50 reps
• Walk : 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 4

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

BACK: (choose weight according to your strength)

• Back pulley 3 Sets 20 Reps.
• Front pulley 3 Sets 20 Reps.
• Seated rowing 3 Sets 20 Reps.
• Hanging leg raises : It depends on how much you can do according to your body weight
• Walk : 30 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 5

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

BICEPS: (choose weight according to your strength)

• Wide grip bicep curls 3 Sets 20 Reps.
• Close grip biceps curls 3 Sets 20 Reps.
• Preacher curls 3 Sets 20 Reps.
• Hammer curl Dumbbell 3 Sets 20 Reps
• Inclined Dumbbell Curl 3 Sets 20 Reps
• Crunches : 3 sets of 50 reps
• Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 6

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

Legs Day: (choose weight according to your strength)

• Squats 3 Sets 20 Reps.
• Leg Extensions Press 3 Sets 20 Reps.
• Walking lunges 3 Sets 20 Reps.
• Laying leg curls 3 sets 20 reps
• Calf raises 3 sets 20 reps
• Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 7

• Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
• Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
• Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
• Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

You will take rest today. (No exercise)

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 8

• Breakfast: 2 Bran Bread Slices, 4 boiled eggs without yolk, 10grams almond, 1 cup black coffee or black tea
• Lunch: 100g Boiled Rice, 200 grams chicken/beef/mutton/fish
• Dinner: 200g chicken/beef/mutton/fish, 2-3 small cucumbers

Exercises:

CHEST: (choose weight according to your strength)

• Incline DB Press 3 Sets 20 Reps.
• Flat Bench Press 3 Sets 20 Reps.
• Cable Crossover High to Low 3 Sets 20 Reps.
• Cable fly 3 sets 20 reps
• Butterfly press 3 sets 20 reps
• Crunches : 3 sets of 50 reps
• Walking : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 9

• Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
• Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
• Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

SHOULDERS: (choose weight according to your strength)

• Side Lateral Raises 3 Sets 20 Reps
• Seated Arnold Press 3 Sets 20 Reps
• Bent Over Dumbbell flies 3 sets 20 Reps
• Front dumbbell raises 3 sets 20 reps
• Reverse pec deck fly 3 sets 20 reps
• Shrugs (x3 time’s weight. For example if you’re doing 5kg side lateral raises (on each side) then you should do 15kg shrugs)
• Leg raises (as much as you can do)
• Jogging: 10 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 10

• Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
• Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
• Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

BACK: (choose weight according to your strength)

• Back pulley 3 Sets 20 Reps.
• Front pulley 3 Sets 20 Reps.
• Seated rowing 3 Sets 20 Reps.
• Hanging leg raises : It depends on how much you can do according to your body weight
• Jogging : 10 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 11

• Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
• Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
• Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 12

• Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
• Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
• Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 13

• Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
• Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
• Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 14

• Breakfast: 2 slices of bran bread, a whole egg and some egg whites
• Lunch: 2 Sweet potatoes (medium/small) with 150 grams of chicken/mutton/fish/beef meat
• Dinner: Plain low fat yogurt with 2 carrots, 2 cucumbers and 1 apple

Exercises:

Legs Day: (choose weight according to your strength)

• Squats 3 Sets 20 Reps.
• Leg Extensions Press 3 Sets 20 Reps.
• Walking lunges 3 Sets 20 Reps.
• Laying leg curls 3 sets 20 reps
• Calf raises 3 sets 20 reps
• Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 15

• Breakfast: 2 slices of bran bread, a whole egg and some egg whites
• Lunch: CHEAT MEAL (YES, I KNEW YOU WERE WAITING FOR THIS 😉
• Dinner: A Couple of Low Fat Cheese Sticks and any fruit of your choice
• Exercises: REST

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 16

• Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee
• Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake
• Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables

Exercises:

BICEPS: (choose weight according to your strength)

• Wide grip bicep curls 3 Sets 20 Reps.
• Close grip biceps curls 3 Sets 20 Reps.
• Preacher curls 3 Sets 20 Reps.
• Hammer curl Dumbbell 3 Sets 20 Reps
• Inclined Dumbbell Curl 3 Sets 20 Reps
• Crunches : 3 sets of 50 reps
• Walk: 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 17

• Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee
• Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake
• Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables

Exercises:

SHOULDERS: (choose weight according to your strength)

• Side Lateral Raises 3 Sets 20 Reps
• Seated Arnold Press 3 Sets 20 Reps
• Bent Over Dumbbell flies 3 sets 20 Reps
• Leg Raises (as much as you can do)
• Walk : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 18

• Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
• Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
• Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises: CHEST: (choose weight according to your strength)

• Incline DB Press 3 Sets 20 Reps.
• Flat Bench Press 3 Sets 20 Reps.
• Cable Crossover High to Low 3 Sets 20 Reps.
• Crunches : 3 sets of 50 reps
• Walk : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 19

• Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
• Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
• Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

• Jogging : 40 minutes – 1 hour

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 20

• Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee
• Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice
• Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Exercises:

Shoulders

• Barbell Overhead Shoulder Press 3 Sets 20 Reps
• Seated Dumbbell Shoulder Press 3 Sets 20 Reps
• Front Raise 3 sets 20 Reps
• Reverse Pec Deck Fly 3 Sets 20 Reps
• Bent-Over Dumbbell Lateral Raise 3 sets 20 reps
• Jog : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 21

• Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee
• Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice
• Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Exercises:

BICEPS: (choose weight according to your strength)

• Wide grip bicep curls 3 Sets 20 Reps.
• Close grip biceps curls 3 Sets 20 Reps.
• Preacher curls 3 Sets 20 Reps.
• Hammer curl Dumbbell 3 Sets 20 Reps
• Inclined Dumbbell Curl 3 Sets 20 Reps
• Crunches : 3 sets of 50 reps
• Walk: 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 22

• Breakfast: A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk
• Lunch: 2 fruits of your choice + 1 glass milk shake
• Dinner: 2 boiled potatoes + 200 grams of chicken breast

Exercises:

Legs Day: (choose weight according to your strength)

• Squats 3 Sets 20 Reps.
• Leg Extensions Press 3 Sets 20 Reps.
• Walking lunges 3 Sets 20 Reps.
• Laying leg curls 3 sets 20 reps
• Calf raises 3 sets 20 reps
• Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 23

• Breakfast: Cheat day (Eat anything you want)
• Lunch: Cheat day (Eat anything you want)
• Dinner: Cheat day (Eat anything you want)
• Exercises: 2 hours walk or light jogging

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 24

• Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea
• Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish
• Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread

Exercises:

CHEST + Shoulders: (choose weight according to your strength)

• Incline DB Press 3 Sets 20 Reps.
• Flat Bench Press 3 Sets 20 Reps.
• Cable Crossover High to Low 3 Sets 20 Reps.
• Barbell Overhead Shoulder Press 3 Sets 20 Reps
• Seated Dumbbell Shoulder Press 3 Sets 20 Reps
• Front Raise 3 sets 20 Reps
• Crunches : 3 sets of 50 reps
• Walk : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 25

• Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea
• Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish
• Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread

Exercises:

Biceps and triceps

• Wide grip bicep curls 3 Sets 20 Reps.
• Close grip biceps curls 3 Sets 20 Reps.
• Preacher curls 3 Sets 20 Reps.
• Hammer curl Dumbbell 3 Sets 20 Reps
• Inclined Dumbbell Curl 3 Sets 20 Reps
• Rope Triceps Pushdown 3 Sets 20 Reps
• Triceps dips 3 Sets 20 Reps
• Overhead triceps extension 3 Sets 20 Reps
• Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 26

• Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
• Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
• Dinner:  1 chapatti plus, ½ cup vegetable curry

Exercises:

Legs Day: (choose weight according to your strength)

• Squats 3 Sets 20 Reps.
• Leg Extensions Press 3 Sets 20 Reps.
• Walking lunges 3 Sets 20 Reps.
• Laying leg curls 3 sets 20 reps
• Calf raises 3 sets 20 reps
• Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 27

• Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
• Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
• Dinner:  1 chapatti plus, ½ cup vegetable curry

Exercises:

Back and triceps workout plan

• Cable Lat Pull Down 4 sets of 15 reps
• Barbell Bent-Over Rows 4 sets of 15 reps
• Lateral Lunge with Triceps Extension 4 sets of 15 reps
• Cable Triceps Push Down 4 sets of 15 reps
• Triceps Push-Ups 4 sets of 15 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 28

• Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
• Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
• Dinner:  1 chapatti plus, ½ cup any curry
• Exercises: 1 hour walk or light jogging

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 29

• Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
• Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
• Dinner:  1 chapatti plus, ½ cup any curry

Exercises:

Biceps and triceps

• Wide grip bicep curls 3 Sets 20 Reps.
• Close grip biceps curls 3 Sets 20 Reps.
• Preacher curls 3 Sets 20 Reps.
• Hammer curl Dumbbell 3 Sets 20 Reps
• Inclined Dumbbell Curl 3 Sets 20 Reps
• Rope Triceps Pushdown 3 Sets 20 Reps
• Triceps dips 3 Sets 20 Reps
• Overhead triceps extension 3 Sets 20 Reps
• Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 30

• Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
• Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
• Dinner:  1 chapatti plus, ½ cup any curry

Exercises:

Legs Day: (choose weight according to your strength)

• Squats 3 Sets 20 Reps.
• Leg Extensions Press 3 Sets 20 Reps.
• Walking lunges 3 Sets 20 Reps.
• Laying leg curls 3 sets 20 reps
• Calf raises 3 sets 20 reps
• Crunches : 3 sets of 50 reps